Q: Chanel
FNG: Tank
PAX: Huckleberry, Gold Star, Ponzi, Radio, Atari, Everest, Crawdad, Anchor, and Spreadsheet
Pax took a tour of Levis Commons doing one of 4 workouts at each street corner.
Arms:
10 burpees
20 Merkins
20 dips
Legs:
30 squats
20 Lunges 2 is 1
10 Lt. Dan's
Core:
60 second leg lift
20 Big Boy Situps
20 LBCs
Recovery:
30 Air Press
20 Imperial Walkers
20 Windmills
Each set was done twice. We also threw in a 7 count Motivator at the half way point.
F3 Coronado
The Murph
5:30 am
6/10/25
PAX:
Yoshi
Mile High
Photon
Lyman
Landslide
Lonzo
Shepherd
Crawdad
Vespa
Irish Hoss
Footloose
Mr. Anderson
Mercy
Bulldog
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
The Murph:
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run
COT: 6th was: Mercy
PAX
Stark
One man band
Capital
Ukulele
Echo
Norm
Nitrous
Van Gogh (Q)
Workout:
Ran across the bridge, down by the river towards fallen Timbers. At 5:56 we turned around and ran back.
Echo-Q
Gulliver
Landslide
Meatloaf
Norm
Dingo
Opening, warm up with ssh,piano keys, and leg stretches
Beatdown was 2 rounds of exercises and run a lap after each round
Round 1 w/block
10 man makers
10 WW3’s
10 squat thrusters
10 A. hammers 2×1
10 squats
25 block rows
25 curls
Round 2
20 merkins
20 big boys
20 squats
20 lbc’s
20 A. hammers
Repeat until times up closing, Landslide was 6
6-9-2025
Pax:
Yoshi
Mercy
Bulldog
Vespa
Footloose
Doubtfire
Waldo
Weasley
Huckleberry
Sven – Q
Intro
Mission
5 CP
Credo
Warmup
Windmill
Summer of 69 – Bryan Adams
5 Merkin
10 SSH
69 yd run – there and back
#1 Sugar, Sugar – The Archies
8 Imperial Walkers
8 Overhead Arm Claps
69 yd run – there and back
#4 Honky Tonk Women – The Rolling Stones
16 pickle pounders
16 air squats
#9 Build me Up Buttercup – The Foundations
20 Mountain Climbers
20 Russian Twist
#19 Proud Mary – CCR
Big Boy Situps until "Rolling",
switch to Gas Pumps for each "Rolling",
then to Flutter kick after "Rolling",
then back to Gas Pumps during "Rolling",
then back to Big Boy Situps. Repeat til song ends.
#22 Sweet Caroline – Neil Diamond
Dips during verse
chain breakers during hands / warm
step ups during chorus (w/ fist pump)
#24 Bad Moon Rising – CCR
8 Moon Gods
8 Burpees
#25 Get Back – The Beatles with Billy Preston
10 hand release supermerkins
10 bend and reach
#85 Come Together – The Beatles
8 slow-motion squats
16 twinkle toes
#89 Gimme Gimme Good Lovin – Crazy Elephant
69 count popcorn merkin
Thanks to you all – for your patience and letting me try something new!
6.9.25 – The Gauntlet – Where in the US is Carmen Sandiego?
Q: Gold Star
PAX List:
Thor
Radio
Badger
Mile High
Peach
Venom
Irish Hoss
Tarnished
Van Goh
Dutch
Bourbon
Guardian
Cybertruck
Montoya
Warmup
>Potato Pickers – in cadence
>Willie Mays Hayes – in cadence
>Motivators – Starting at 6
Beatdown = Clue, guess location, mosey to spot of AO for exercises
CLUE = This city was shaken and burned to the ground in 1906, but it came back stronger than ever. Even though the fog can be thick, the sun always shines on this ‘Golden City’. This city is a Full House, being one of the most densely populated cities in the country.
San Francisco – Gaga Ball pit
>Bay City Scissors (10 x 8ct)
>Wall Hops – 20 total (10 in/10 out)
>Lt Dans (10)
CLUE = This city would not be what it is today without Henry Flager and his railroad. Its land has been claimed by Spain, Great Britain, and back to Spain before becoming part of the United States. This city’s ‘Vice’ isn’t baseball, as their team regularly ranks as one of MLB’s lowest in attendance each year.
Miami – Baseball Concession Stand
>60 second wall sit
>Imperial Walkers (20 x 2is1)
>Nolan Ryans (20 each side)
CLUE = Established in 1792, this Appalachian city originally served as the capital of the Southwest Territory. The city’s namesake, though never president himself, had many things named after him. Rocky Top can be heard, singing from the hills of the university.
Knoxville – Sledding Hill
>Up the Hill, 20 LBCs, down, 20 squats
Reapto 2 times (3 trips total)
CLUE = Sports teams run deep in this city, with long, established histories. Not exactly known for championships, but rather a “Perfect” robbery, a malice, and a wasted transformer. The lone consistent champion pulls their moniker from the history that made the city itself great….a wheel.
Detroit – Merry-Go-Round
>Decline Merkins using merry-go-round (20)
>Box Jumps (20)
>BBSUs (20)
CLUE = This city was the jumping off point for Lewis and Clark, and their westward adventure. In this city, they love their bbq and Buds. And don’t forget about the world’s largest pull up bar, I mean arch.
St.Louis – Pull Up Bars
>Pull Ups (20)
>Monkey Humpers (20)
>American Hammers (20 x 2is1)
Congratulations!!! We’ve caught up to Carmen Sandiego in St. Louis.
COR / NOR / #6 / LDP3 / News / Prayers / COT / Picture
6/7/25
Fortress Beatdown
Pax:
Thor
Tarnished
Meatloaf
Belding
Jersey
Gold Star
Madden
Guardian
Binford
Mile High
Played a life size version of Trouble
Overall Rules:
– 2 teams
– Everyone got a die and rolled for themselves
– Everyone starts in Home and needs to roll a 6 to get out.
– Once rolled they can then start rolling themselves around the board.
– First team to get all members all the way around and into the safe zone wins.
– If you land on an opponent while they are at a spot, you bump them back to Home where they have to do 5 manmakers and then try to roll a 6 to get back out again
– Have to roll exact to get into home. If not, repeat exercises
Version 1: Rolls = Exercise
1: 20 Monkey Humpers
2: 10 BBS
3: 10 Box Cutters
4: 10 Lt. Dans
5: 10 HR Merkins
6: run around board 1 time
Version 2: Cone Colors = Exercises. It doesn't matter what they role, if they land on a color, they do that exercise
Red: HR Merkins
Blue: BBS
Green: Pickle Pounders
Yellow: Bobby Hurleys
To get out of Home or miss getting into safe zone: 10 SSH x die roll OR 10 Monkey Humpers x die roll
6/7/25
Leadership Ruck
Pax:
Thor
Meatloaf
Mile High
Tarnished
Guardian
Binford
Talked about making crunchtime decisions and what we do with pressure and planning
BACKBLAST
Dora, Southie
Suns out Guns out Six Pack Dream World
Lots of curls. Lots of merkins. Lots of core. Mile run.
McBeatdown
PreThang:
25 Don Quixote
Thang:
Double Quarter Pounder with Cheese: Done on a Football field or a large parking lot. Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH. mix and match exercises for the reps. Do it with a Bricks for a Quarter Pounder with cheese. Rinse and repeat for a Double Quarter Pounder.
Hot Potato: Pair up. Face each other. On your bums and lock ankles. Starting man grabs a paver or sandbag, tosses it over the head of his partner, then stays at 45 degrees. Partner catches the weight, falling to his back, touches the ground over his head with the weight , then performs a sit-up motion, tossing the weight back. Starting man performs the sit-up. Hot potato – get rid of that weight! / Perform for 90 seconds or as long as the Q has gas.
Mountain Merkins: While in plank position (preferably on an incline, hill, berm, etc.) PAX would do Mountain Climbers (right, left, right, left) in cadence. Perform 2 Merkins (down, up, down, up) in cadence. This equals 1 rep.
COT & LDP3
PAX: Dora, Colson, Southie